Okay all, I have a problem here. I’ve been doing pullups for years, changing the grip frequently, adding weight, going for high reps, low reps, you name it. I am currently using the 1,6,1 workout, and my strength levels are doing well. My bone structure has given me shoulders broader than my hips, so I have a natural V taper. The problem is that I am long waisted, and I cannot get the lower portions of my lats to grow any bigger. My insertions are fairly low on my back, so for the life of me, I can’t figure out what I’m doing wrong. I’ve been doing the majority of ny chins with a suoinated grip, but I still haven’t seen much progress. Any ideas out there? I’d appreciate any help.
ROWS!!!
I think you stated your primary issue: you’re long wasted. What exactly are you doing for your back, exercisewise? I wonder if you’re missing in the thickness department? You know part of a “wide back” is thickness.
I read about an exercize that is suppossed to hit the lower lats at their insertion. Don’t know how good it works, but I’ll describe it to you. Basically you hang from the bar and do pullups without bending your arms. Of course, the range of movement will be very small, only a few inches.
Underhand Bent Rows are supossed to hit the lower lats, too.
I do a lot of partial deadlifts and t-bar rows, do I need to add in db rows?
Rows might really make the difference. I do chins/pulls then upright rows followed by shoulder press infront of head. I find that my lower lats really get used in stabalization when doing the shoulder press if I train my back first. I don’t know if you’d wanna do shoulders/back on the same day but it’s worth a try.
Dude you said it: your “long wasted.” You can get wider and thicker however you can not do anything about your genetic shape or insertion points…
Bent Over Rows and Deadlifts. However, if you want to perform seated cable rows here’s a variation: use the wide bar (the one you use for lat pulldowns), shoulder width or slight wider grip. The first portion of one rep is you leaning forward at the waist, your head would be practically in your lap, and you fully extend your shoulders through arms (yes, you’ll be feeling a nice “stretch” in your lower lats) - pull the bar towards your chest (just like a lat pulldown), as you extend your arms again, you sit upright and immediately perform a “regular” row - THIS is 1 rep.
Hope you understand this - if you don't I can certainly clarify it more.
The inferior portion of the lats are mostly fast twitch and respond well to supinated type grips with heavy loads. The exercise that jeff_rage mentions works well but to start i would do it on a lat pulldown machine one arm at a time. With your free hand run it down your lat until you can feel the portion you’re wanting to work contracting…you will probably find this will occur best when your arm is above you but out in front a bit rather then being directly above you in a straight line. Once you’re able to hit the area you want to hit then load up the weight and do it with both hands. Also try doing partial reps of reverse grip t-bar rows doing just the 1st half of the movement. Best of luck!!
Along the lines with what Mike had said. Shoulder presses are good especially standing shoulder presses. When I do these, I can feel some involvement in my lats in that they get pleasantly sore after doing this exercise.
I overcame a similar problem, although I have high insertions. I spent 2 years focusing on back thickness and width and came up w/ this program.
Weighted sternum chins (see poliquin)
Supinated barbell rows
rest
Pullup w/ bw (wide)
Bent rows (pronated)
repeat for 4 sets.
I did this at the start of workout before I even started working my deadlifts and powercleans.
Hope this helps!
when you’re benching (not shoulder pressing), try to involve your lats more. Also, remember Arnold’s workout?! he would ask how many pullups you do. maybe you don’t do enough. BE LiKE ARNoLD and go for 50 reps of pullups, wide grip. go for as many sets as needed as long as you get to 50. if that’s too easy, use weight. i had your same problem, within a month, i noticed considerable V shape increase and thickness.
Try a side bent press or a see-saw press. 
I believe we have similar builds. I also have shoulders that are naturally wider (much) than my waist and I believe I’m long waisted. I’m six feet tall, but my jeans fit best with a 31 or 32 inch inseam. I do lots of pullups as you do, additionally I do seated rows and dumbbell rows (among other things). It seems the dumbbell rows hit the lower lats best.